Workout - Burn Fat And Promote Lean Muscle

Posted on Sep 27, 2012

The following workout maybe a little intense for beginners and it might be a good idea to spend a few weeks getting to know these exercises. Practising good form with light weights and increasing your stamina with some cardio will prepare you for whats to come. Enjoy!

Performing 1 set for each of these exercises without resting between them, means you are doing 1 giant set! Do this for 3 giant sets, resting for 1 and a 1/2 minutes maximum between each of the giant sets. This is a great way to burn fat, while also maintaining muscle mass. Rest for 5 minutes before training biceps.

Again, these are to be performed as giant sets. If you struggle to complete the rep range with the weight you have selected, then quickly grab yourself something a little lighter and persist on! - Don't move onto the next exercise until you have completed a full rep range! If you are a beginner you may want to use the assisted chin-up machine.

TUESDAY: Cardio

Your best bet here is to do interval training for 20 minutes on the treadmill. If you find this a bit too intense, then divide your time between 2 cardio exercises of your own choice. It is important that you stick to interval training no matter how you mix it up!

Performing 1 set for each of these exercises without resting between them, means you are doing 1 giant set! Do this for 3 giant sets, resting for 1 and a 1/2 minutes maximum between each of the giant sets. This is a great way to burn fat, while also maintaining muscle mass. Rest for 5 minutes before training triceps.

Again, these are to be performed as giant sets. If you struggle to complete the rep range with the weight you have selected, then quickly grab yourself something a little lighter and persist on! - Don't move onto the next exercise until you have completed a full rep range! For one arm push-downs perform 8-12 reps with an over-hand grip, then switch instantly to an under-hand grip, for another 8-12 reps. Repeat for your other arm.

THURSDAY: Legs

Performing 1 set for each of these exercises without resting between them, means you are doing 1 giant set! Do this for 3 giant sets, resting for 1 and a 1/2 minutes maximum between each of the giant sets. This is a great way to burn fat, while also maintaining muscle mass. Rest for 5 minutes before training abs.

THURSDAY: Abs

Bicycle Crunch - Sets:1 Reps:8-10 Woodchop - Sets:1 Reps:8-10 (medium weight) Swiss Ball Crunch - Sets:1 Reps:8-10 The Plank - Hold this position once for as long as you can

Again, these are to be performed as giant sets. If you struggle to complete the rep range, rest a couple of seconds then persist on! - Don't move onto the next exercise until you have completed a full rep range! For the bicycle crunch 1 rep is left elbow to right knee, then right elbow to left knee - repeat this motion 8-10 times. Hold the plank position for as long as you can and feel the burn!

FRIDAY: Cardio

Your best bet here is to do interval training for 20 minutes on the treadmill. If you find this a bit too intense, then divide your time between 2 cardio exercises of your own choice. It is important that you stick to interval training no matter how you mix it up!

Performing 1 set for each of these exercises without resting between them, means you are doing 1 giant set! Do this for 3 giant sets, resting for 1 and a 1/2 minutes maximum between each of the giant sets. This is a great way to burn fat, while also maintaining muscle mass. Rest for 5 minutes before training traps.

Again, these are to be performed as giant sets. If you struggle to complete the rep range with the weight you have selected, then quickly grab yourself something a little lighter and persist on! - Don't move onto the next exercise until you have completed a full rep range!